Effective May 14th, Chicago will move into the Bridge Phase of its reopening plan (businesses can exempt fully vaccinated individuals from capacity limits across all industries). In an effort to gauge where our community is at, we would like to gather some information from current members and coaches as we continue to make health and safety decisions for Hardware Strength & Conditioning.
Please answer the following questions openly and honestly. Additionally, please note that our current mask policies remain in effect until further notice.
Link to survey: https://forms.gle/
FUNCTIONAL FITNESS
PART 1
In 18 min:
Tempo Back Squat 321
Find a heavy set of 3 with tempo Tempo 3 sec down, 2 sec hold in the bottom for each rep
then -10% for 3×3 without tempo
PART 2
For time: 21-15-9
deadlift (155/105lb)
bar facing burpee
10 minute time cap
Extra Murph Prep Work:
Movement Prep
9 Rounds NOT FOR TIME
5 pull-ups
5 air squats
5 push-ups
10 air squats
5 push-ups